4 May 17

Warm up 250 row

5 Strict Pull Ups 10 Push Ups 15 Air Squats x 3 Push Press Warm Up Start with Barbell, then add weight each round. Stay Light. 5 Strict Press Tempo: 2222 5 Push Press with 3 Second Pause at the top 5 Push Jerk with 3 second pause in the catch position 3 Rounds

Olympic Lifting -

A. Push Jerk : 8 x 2 @ 90 % of Strict Press

B. Front Squat - 5 x 2 @ Tempo: 33x2 (Build each set)

Gymnastics

C1. 5 Sets of 3 Ring Swings + 3 Hip to Rings C2. 5 x 5 : Banded Muscle ups Transition Drills

Conditioning

15 Hang Power Cleans @ 115 12 Bar Facing Burpees 9 Chest to Bar Rest 3:00 x 4 Goal is to have the same time for each round.